Week One – Women Meal Plan

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Sunday
Breakfast 30g (1/3 cup) rolled oats* cooked as porridge with water, topped with
10g (2tsp) mixed seeds, 100g Chobani Greek yoghurt (plain), ½ banana
Snack 1 apple
Lunch Goodness Superfoods Barley wrap* filled with 95g tin of tuna in oil (drained), spinach, shredded carrot, capsicum, cucumber and 1tsp whole-egg mayo
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Chicken fajitas
Dessert 20g dark chocolate
Nutrition 1368cal

93g protein

134g carbohydrate

52g fat

Monday
Breakfast 1 cup (220g) of Chobani Greek yoghurt (plain) with ½ banana, ¼ cup blueberries, 1tbs rolled oats* and 8 almonds.
Snack Low fat latte
Lunch Goodness Superfoods Barley wrap* filled with 95g tin of tuna in oil (drained), spinach, shredded carrot, capsicum, cucumber and 1tsp whole-egg mayo
Snack 1 sliced apple with 1 heaped tsp 100% peanut butter
Dinner Leftovers: Chicken fajitas
Dessert 20g dark chocolate
Nutrition 1465cal

103g protein

138g carbohydrate

52g fat

Tuesday
Breakfast 30g (1/3 cup) rolled oats* cooked as porridge with water, topped with
10g (2tsp) mixed seeds, 100g Chobani Greek yoghurt (plain), ½ banana
Snack 10 almonds
Lunch Goodness Superfoods Barley wrap* filled with 2 boiled eggs (mashed with 1tsp whole egg mayo, spinach, shredded carrot, capsicum, and cucumber
Snack 1 chopped carrot with 1 heaped tsp 100% peanut butter
Dinner Baked salmon parcel
Dessert 20g dark chocolate
Nutrition 1450cal

85g protein

118g carbohydrate

65g fat

Wednesday
Breakfast 1 cup (220g) Chobani Greek yoghurt (plain) with ½ banana, ¼ cup blueberries, 1tbs rolled oats* and 8 almonds.
Snack 1 boiled egg
Lunch Vietnamese chicken salad – Bulk cook
Snack 2 Ryvita* with 2 tbs cottage cheese
Dinner Spaghetti Bolognese with Zoodles
Dessert 20g dark chocolate
Nutrition 1416cal

107g protein

119g carbohydrate

53g fat

Thursday
Breakfast 30g (1/3 cup) rolled oats* cooked as porridge with water, topped with
10g (2tsp) mixed seeds, 100g Chobani Greek yoghurt (plain), ½ banana
Snack Low fat latte
Lunch Vietnamese chicken salad – Bulk cook
Snack 2 Ryvita* with 1 boiled egg and scrape of avocado/butter
Dinner Leftovers: Spaghetti Bolognese with Zoodles
Dessert 20g dark chocolate
Nutrition 1460cal

108g protein

129g carbohydrate

53g fat

Friday
Breakfast Breakfast burrito:

2 eggs – boiled or scrambled with spinach and tomato, in a wholegrain wrap*

Snack 8 almonds
Lunch Vietnamese chicken salad – Bulk cook
Snack 2 cups chopped vegetable sticks (carrot, cucumber) with 2tbs Pilpel hummus
Dinner Falafel Salad
Dessert 75g Chobani Greek yoghurt (plain) with 1/4 cup berries
Nutrition 1450cal

91g protein

122g carbohydrate

59g fat

Saturday
Breakfast Breakfast burrito:

2 eggs – boiled or scrambled with spinach and tomato, in a wholegrain wrap*

Snack 1 black coffee
Lunch Vietnamese chicken salad – Bulk cook
Snack 1 apple
Dinner Leftovers: Falafel Salad
Dessert 75g Chobani Greek yoghurt (plain) with 1/4 cup berries
Nutrition 1450cal

92g protein

133g carbohydrate

54g fat

*GF options: See recipes for instruction and make the following changes

  • Swap rolled oats for Macro organic quinoa flakes (available at Woolworths)
  • Swap wholegrain wraps for wholegrain gluten free wraps (i.e. BFree available at Woolworths)
  • Swap Ryvita’s to 2x Olina’s gluten free pepita seed crackers (available at Woolworths) OR 2x multigrain corn thins